Q&A for How to Get Bigger Biceps

Chin-ups are a great exercise since they work the bicep muscles using just body weight.

Yes. It is important to have strong shoulder and chest muscles to get the most from bicep training. Try side and front arm raises, or arm circles holding dumbbells, as well as pushups. Once you have built strength in the chest and shoulders (which hopefully you balance out with back work), return to your bicep workout. You can stretch the biceps by lacing your fingers together, flipping your palms, then reaching the arms overhead, fingers laced and palms facing the ceiling.

It's different for everyone, but typically around the ages of 65-70, muscle performance tends to decline, and it becomes more difficult to build new muscle.

Two to 3 times a week is actually optimal for building muscle mass! You might also stretch or perform other exercises on your off days, to keep yourself limber and ready.

It's best not to worry about muscle size before the ages of 18-20. Your body is still developing and undergoing changes, and any changes now may not look the same in a few years.

It's totally possible to see results with working out alone. So long as your diet is already fairly balanced, performing exercises will still add to your muscle mass.

You probably won't see dramatic results within a month, but a few months or more of dedicated, consistent workouts should be enough to see progress.

Either you're not doing enough reps or you are not eating enough calories to properly fuel muscle growth. Try consuming a couple hundred more calories each day, preferably in lean protein and carbs and increase your reps. Make sure to take rest days and a deload week here and there.

You will need to keep on working out. Oncde you get muscles you want, you cannot just relax and never lift a weight again. You must continue to do workouts, otherwise your muscles will 'deflate.'

Exercises that use your own bodyweight like chin-ups and pull-ups will strengthen your biceps without the use of traditional weights.

6 - 8 rep range with heavy weight, using movements that isolate the triceps, such as skull crushers, triceps extensions, dips, etc., as well as compound movements like the bench press.

Yes, as long as you are practicing safe weight training, consulting regularly with a doctor and trainer, and not pushing yourself too hard.

You are not working out properly. Glance through the various forums about the issue or discuss it with your trainer.

Use big water bottles with some type of grip or handle. Fill them up with water to make them heavy, then then do biceps curls.

You can't. It takes more time to grow them, but if you only need them to be bigger for a small period of time, you could always pump them.

It depends a small part your genetics but if you dedicate time and train hard enough then I think it's achievable. It won't be easy, though, most professional body builders with arms that size have been training properly for 5+ years.

It will take at least three weeks to see decent results from these exercises. The biceps size also depends on the nutrition and type of exercise you do. Also bear in mind working your triceps makes your biceps appear bigger, as the triceps is a larger muscle and sort of 'frames' the biceps.

Maintain a rhythmic pattern of breathing, more or less like you normally do. The body will adjust to any changes on its own. Don't overwork your body and don't forget to take water breaks.

It depends on the gym policy. Different gyms have different policies.

You do not need to eat egg at all. It is just a good source of protein.

Yes, you can work bis and tris at the same time. Another possibility is doing a push/pull split. This means you'd do back/bis one day and chest/tris the next. Both work, it's about finding what is best for you.

Paint cans will work, especially if you're first starting out and happen to have some lying around.

There aren't really different "types" of creatine powders - they all contain the same thing. You can try out a few different brands to find the one you prefer though.

If you want to incorporate biceps into your gym routine without taking more time out of your day, try including compound exercises into your plan. These include Pull Downs, Rows, Pull Ups, etc. These exercises allow you to work multiple muscles at the same time. If you have spare time at home, or have already committed your time at the gym to other exercises, then it's preferable to do those sets at home.

Be sure to give your arms a rest for at least a day between workouts; that's when the muscle tissue regrows larger. Concentrate on low reps with high weight and eat a lot of protein.

Yes, you can! All you need is dumbbells. Pick a weight that you can get around 40-50 reps with. Then do at least 40 curls on each arm. Your biceps will start to hurt, but that's good, keep going. After you finish, rest for no more than 5 minutes. Then repeat. Do the same thing one last time, but this time only break for about 30 seconds and use about 30% lighter dumbbells. Once you are done, eat something with a high amount of protein to replenish and help build your biceps even bigger. If you can, repeat the same workout later in the day. You can also increase reps if you feel like it, that will help. Try curling with your hands vertical as well, that works a different part of your bicep.

Stretching exercises like yoga can help lengthen your muscles a bit, but muscle shape is generally genetic.

The weight you are lifting is too heavy. You should decrease weight and increase reps.

No, not at all. There are tons of exercises you can do that target your biceps beyond push ups.

Lifting weights, and pull-ups and chin-ups are good too. Push-ups are not the only way.